Pacing timer for a full Hyrox simulation: 8 rounds of a 1km run target followed by one of the eight official functional stations, in official race order.
16 segments · 72 minutes total
Segments
Run 1km1/16
Overall: 0%
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This timer auto-advances through each segment so you can stay focused.
Run 1km
5 minutes
SkiErg 1000m
4 minutes
Run 1km
5 minutes
Sled Push 50m
3m 30s
Run 1km
5 minutes
Sled Pull 50m
3m 30s
Run 1km
5 minutes
Burpee Broad Jumps 80m
4 minutes
Run 1km
5 minutes
Row 1000m
4 minutes
Run 1km
5 minutes
Farmers Carry 200m
3 minutes
Run 1km
5 minutes
Sandbag Lunges 100m
4 minutes
Run 1km
5 minutes
Wall Balls (100/75 reps)
6 minutes
Explore more timer templates in the Sports & Events category and beyond.
Pacing timer for a Half Hyrox simulation: 4 rounds of a shorter run target followed by a reduced-distance functional station, in official race order.
8 segments · 21m
Sports & EventsA short 2-round Hyrox-style taster: one run plus one functional station, repeated twice. Perfect for a first introduction to the format.
4 segments · 8m
FitnessHigh-intensity interval training timer: 40 seconds of all-out work followed by 20 seconds of rest, repeated for 8 rounds. Total workout: 8 minutes.
16 segments · 8m
No — Hyrox is a for-time race with no built-in time cap per station. This timer uses target pace times as a training tool to simulate race intensity and practice fast roxzone transitions, not official race rules.
Yes, the durations here are starting-point targets. Use TimedFlow's professional mode to adjust each segment to match your own goal pace.
The official Hyrox order: SkiErg, Sled Push, Sled Pull, Burpee Broad Jumps, Row, Farmers Carry, Sandbag Lunges, and finishing with Wall Balls — each preceded by a 1km run.
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